Wednesday, November 14th 2018

CrossFit:

A) EVERY 3 min for 15 min (5 sets)
1.1.1 Power Snatch
(70-80% 1RM)
RIGHT INTO
3 Burpee + ME Vert Jumps

B) 6min Patner AMRAP (follow the leader style)
1-2-3-4-5-6 Deadlift (315/225)
1-2-3-4-5-6 Strict HSPU

C) At 7:00- Partner AB Sprint
Pro: 90/60 Cals
RX: 70/45 Cals
SC: 50/30 Cals

KODAFIT:

Partner WOD!
100 Calorie Row Buy In (Switch every 10 Cal)
3 Rounds
60 KB Deadlifts (Switch Every 10)
40 Wall Balls (Switch Every 10)
20 Renegade Rows (Switch every 5)
100 Calorie Row Cash Out (Switch Every 10 Cal)